How to Do Medicine Ball Rotational Chest Pass
Each exercise should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Beginning Chest Pass
Your feet should be shoulder width apart and pointed straight ahead. With both hands at chest level and elbows flexed, hold a medicine ball. Contract your glutes and rapidly and explosively spin your body toward the wall, rotating your rear leg as you do so.
Chest Pass Movement
1. Start off standing tall with your back straight, shoulders back, and chest out. Your feet should be about shoulder width apart.
2. You will be holding a medicine ball with both of your arms up by one of your shoulders.
3. Rotate with your hips and throw the medicine ball across your body with just one arm. The other arm is there to guide the ball so that it doesn’t fall.
4. Allow your back toe to pivot while you throw the medicine ball.
Chest Pass Benefits
The medicine ball chest pass is a total-body exercise that primarily focuses the chest while also targeting the abs, biceps, forearms, lats, and quads to a lesser extent.
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